Workout Routine

Free

Test

by Veguigui

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec
3
–
–
5
240 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec
3
–
–
5
240 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

dip

3×5

LEGS

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
240 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

hack squat

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

romanian deadlift

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg extension

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 6 lbs.

leg curl

3×8

deficit deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deficit deadlift

1×5

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5